Monday
Buy in – EA Warm up
A) Bench Press – 5-3-1-5-3-1-5
5@75, 3@85, 1@90, 5@80, 3@90, 1@95, 5@80-85
*last 3 sets superset with 12 DB PP
Metcon – 4 Rounds
50 Double Unders
10 Double DB Thrusters(50/35)
*12 min cap
Tuesday
Buy in – 3 Rounds
:30 sec KB Deadbugs / 5 Double KB Front Squat @2221 / 10 Tall Kneeling KB curl (one kb)
Mobility – Hip and Ankles
A) Back Squat – 8/6/4/4
8@65 / 6@75/ 4@85+90
B) Front Squat – 3×5
70/70/75
Accessory- 3 Rounds
10 V-snaps or Strict T2B
5 BB Good Mornings moderate to heavy
:30 sec weighted plank
30 Russian Twists
Wednesday
Run Warm up – :30 seconds each
.High knee karaoke (over, over, walk, walk) / Over hurdle (heel, toe) / Knee to chest / Figure 4 / Lunge with reach overhead /Lunge torso twist/ Toy soldiers / Toes out walk / Toes in walk / Heels walk / Toes walk / Outside Foot / Inside Foot walk
A) Run
1200m – easy run
rest 2 min
400m – fast
rest 3 min
800m – easy run
rest 2 min
400m – fast
rest 3 min
400m – easy run
rest 2 min
400m – fast
B) Banded Lat pull down 3×12-15
C) Seated Banded Row 3×12-15
D) Alternating Db Hammer curl 3×12-15 each arm
E) Single arm DB Tricep Kick back 3×12-15 each side
Thursday
Buy in – 10 rounds 30 sec burpee 30 sec rest
A) 3 muscle cleans + 3 Pause Split Jerk + 3 Press in Split x 3 sets light
B) 2 Position Clean – 1 above knee + 1 bellow knee x 6-7 sets to a heavy
Metcon – 15 Min AMRAP
10 Power Clean (95/65)
10 Push Press (95/65)
10 Toes To Bar
10 Pull ups
Friday
Buy in – 3 Rounds
:30 sec wall sit March / 10 Alternating Curtsey Lunges / 7 each was Good morning Rotations (draw circle with end of bb)
A) Back Squat – 8-6-4-4
8@65%, 6@75%, 4’s@80%
B) Front Squat 3×5 @65,70,70%
Metcon – 21-15-9
Strict HSPU
Push up
Air Squat
Reverse Lunge
August 29, 2021
